BEGIN to BUILD

This program is a 10 week, 2 phase program. It is structured to optimize muscle growth through three one-hour workouts per week. Each session is designed to be around 60 minutes, though this can vary based on your individual pace. Our focus will be on mastering core traditional strength movements such as squats, bench presses, and deadlifts. By progressively increasing the weight and intensity of these exercises, you'll see significant improvements in muscle size and strength. Hypertrophy is the process of increasing muscle size through targeted resistance training. It involves working your muscles to the point of fatigue, causing microscopic tears that repair and grow stronger during recovery. The benefits of hypertrophy training extend beyond aesthetics; you'll gain strength, improve your metabolic rate, and enhance your overall physical performance. THE GAME PLAN: Day 1: Back and Biceps Day 2: Chest, Triceps, and Shoulders Day 3: Legs and Core starting tips (warming up, exercise order, alternatives, weight range/reps, form over weight) guide to deadlifting, what type is better for you? terminology guide (pronation, supination, unilateral, bilateral) tempo/slow negatives how to navigate busy gyms drop sets/ triple drop sets pulses, partials, 21's Pre-exhausting box squats vs back squats squat mobility tips One rep max and percentages - how to know what weight to lift based on your goals paused reps, how does that build muscle? Stance and grip changes Pull ups, why are they so CHALLENGING and how to get better? What is progressive overload? Squat depth and why it matters for muscle growth PYRAMIDS for muscle growth How to bench press without a spotter Toes Up vs Toes down on leg extension machine FAQ: why do i only feel my arms and forearm in a lat pulldown? Incline vs Flat vs decline for building chest barbell hurting neck/back? Low back discomfort when doing bent over exercises When training shoulders, why. does one burn more than the other? And more....